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Before you dive into the list, I want to clarify one thing: when I talk about lean people, I'm not referring to the 1% of the population that can eat like a garbage truck and stay lean thanks to superior genes or superpowers.  I'm talking about all of the people who stay lean and fit... see more as a result of consciously making healthy choices on daily basis. So here we go! 
 
7 habits of lean people: 
 
1. They move daily.  





People who are in a great shape and maintain a healthy body composition make movement part of their daily routine. From walking with friends during the week, hiking in the weekends, bike riding, gardening, yoga, stretching, running errands, they find ways to stay busy everyday, not just when they are at the gym. They never spend their whole vacations lying on the beach and sipping on pina coladas. They are snorkeling, paddle boarding, kayaking, scuba diving, you name it. They are also usually the first ones in line to book excursions. 
 
2. They rarely snack.  





Most lean people don't snack. They usually stick to 3 to 4 well rounded meals a day (protein, fats, carbs) . It allows them to have a satisfying meal that keeps them full for hours and keeps their blood sugar leveled. Eating more frequently doesn't burn more calories or provide any extra metabolic benefit. Research shows that the more frequently people eat, the higher their total calorie intake tends to be. 
 
3. They eat protein with every meal.  





I'm pretty sure I don't need to say this but protein consumption has a direct correlation to body composition. You cannot build or maintain lean mass without consuming adequate protein. Additionally protein is very satiating, so you don't need to eat a ton of it to feel full. It doesn't matter whether it's coming from animal or plant sources, just make sure you get a good variety. Meat, poultry, fish, game, shellfish, cottage cheese, greek yogurt, tofu, protein supplements are all high sources of protein. If you are vegan or vegetarian, majority of your protein will be coming from sprouted breads, sprouted beans, legumes, vegetables, and plant-based protein supplements. 
 
4. They prioritize sleep and manage their stress levels. 





Lean people know the value of a good night sleep and taking days off when necessary. Getting at least 7 hours of uninterrupted sleep plays a crucial role in one's health. They also actively engage in stress reducing activities such as meditating, praying, yoga, exercising, reading, listening to music, walking outside, working on your hobby. Oh, and they also take naps! 
 
5. They drink mostly calorie-free liquids.  





Besides an occasional glass of wine or beer, healthy people stick to calorie-free drinks such as water, seltzer, unsweetened teas and black coffee.
A lot of my clients when they first come to see me don't even realize how much calories they are consuming in liquid form (sometimes it's is as much as 50%). Coffee with cream and sugar at home, latte from Starbucks after a workout, ice tea with lunch, another cup of coffee in the afternoon, frozen margarita with dinner - those calories quickly add up without providing you with neither satiety nor nutrition. 
 
6. They eat vegetables (and fruit) everyday.    





They sincerely look forward to having their veggies and make an effort to incorporate them into every meal. They often experiment with different cooking and prep methods. They often start their own gardens to grow organic produce. 
 
7. They only eat when hungry. 





This is a major habit lean people have in common - they never eat when they are not hungry. Lean people often eat less, not more, in stressful situations. They don't reach for food to feel better or out of boredom. They use food as fuel, not a comforter. 
 
 
If you are trying to improve your diet and/or lose weight, give me a shout - let's look at your daily habits and see where we can create a deficit so you can start living a healthier life and learning how to maintain it. 
 
If you are looking for a gym in the area - Train 2 Xcel is a place to be. Fun, supportive, results and client-driven. You will be part of the family.
 
Don't take my word for it, check out their amazing reviews on google (type train2xcel) or on their Facebook page. 
 
If you want to find out how I work - read my client's testimonies and check out my reviews on Facebook find out more about what I do. 
  • 257
  • 1
No matter which boat you are in right now: trying to improve your health and/or  body composition, or trying to maintain it, this quick guide can be very helpful.
The one thing you can absolutely control at any point in time is your own behavior. Every time you eat or drink something you make... see more a conscious decision to do so.  
I'm not saying it's easy to resist temptations and urges but with the right practice assertiveness can become as effortless as eating that second (or third) donut.  
 So here's a list of potential high-risk situations and how to make them work for you: 
1. Getting ice cream with your family.  





Order kids size ice cream in a cup. No cone. Fresh fruit toppings instead of the sprinkles. 
 
 
2. Going to a BBQ at a friend's house who always serves tons of alcohol, and non-nutritious foods. 





Alcohol: ahead of time decide how many drinks you are going to have and stick to it. Have a tall glass of water between each drink. 
Food: have something to eat before you leave so you are not hungry when you arrive, and bring your own healthy dish to share with everybody. 
 
3. Going out to eat.  





Look up the menu online and decide what you will order before you go. Don't accept the restaurant menu, it will only tempt you to change your mind. 
Also, if you are worried that your portion may be too big, share it with your friend/spouse, or ask a waiter for a to go box when you order your meal, so that you can pack up half to take home before you even start eating. 
I have clients who plan their lunches based on the leftovers from the times they eat out. 
 
4. You are at a party and the cake is calling your name. 





Take a few bites, and if that still doesn't satisfy you and you want to keep eating more (you know you will regret that later), quickly sprinkle some salt or pepper over it to ruin the taste or grab a chewing gum and stick it in your mouth. Chewing gum or carrying a breath freshener also works when somebody brings sweets to the office that are hard to resist. 
 
5. You are going away for a special celebratory weekend with your spouse. 





You both love food and good wine, however remember why you are going away. It's about celebrating your love to one another and relaxing together, not about food. 
 
6. Home alone with nothing to do. 





Get out of the kitchen or any other room you would be tempted to hang out in and eat (for me that's my family room). Go to your bedroom and read. Take a bath. Call a friend. Go for a walk. Pick one relaxing and distracting activity that will leave you refreshed and happy rather than too full and regretful. If watching TV is a way you destress - make sure your hands stay busy while you watch - pet your dog, roll quarters, knit or do puzzles. 
 
7. You come home from work hungry and snack (on chips, pretzels, popcorn, cheese, etc.) a lot while cooking, then you are not hungry for dinner (but you still finish your plate).  





I do this fairly often myself.
Most people get hit with hunger around 3pm - if that's you, have a protein-oriented snack with vegetables/fruit such as greek yogurt w/berries, 1/2 protein bar, protein shake, a couple of hard boiled eggs, turkey roll ups, etc.
If that doesn't do the trick and you are still hungry when you get home and feel like snacking while cooking always keep sliced up vegetables in the fridge that you can dip in hummus or eat raw. 
  
8. You get stressed out and you find yourself grazing through the fridge or opening another bottle of wine (or both). 





STOP acronym is a quick way to remember the steps to calm down when you are feeling stressed out and out of control. 
 
STOP. 
TAKE A BREATH or two. 
OBSERVE your feeling and your thoughts. 
PROCEED with intention, choosing what you will say or do next. 
 
Be mindful about this. You have full power over your thoughts, and know that your own thoughts affect your emotions, not the other way round.
Control your thoughts and you will be able to control the behavior that is driven by your emotions. 
This process takes time and practice, practice, practice. Give it a try next time you are caught off guard. 
 
If you are trying to improve your diet and/or lose weight, give me a shout - let's look at your daily habits and see where we can create a deficit so you can start living a healthier life and learning how to maintain it.
  • 2

Don't forget to #breathe. #holisticunited #holisticgram #holisticquotes
  • 37
  • 1

Be purposeful in your actions. Be mindful to keep your behaviour in alignment with your goals. Remember, you can refine, improve, and enhance yourself; all other control is illusory - Dr. Steve Maraboli. #holisticunited #holisticgram #holisticquotes
  • 13
  • 1

Don't compare yourself to others. There's no comparison between the sun & the moon. They shine when it's their time. #holisticunited #holisticgram #holisticquotes
  • 13
  • 1
It's simple. Eat better, feel better! #nutrition #health #healthyliving #triadweightlossclinic
  • 14
  • 1
Tired? Don't give up. Just keep going after it!#motivation #inspiration #health #fitness #triadweightlossclinic
  • 46
  • 1
Simple, but powerful! Live healthy! #health #healthyliving #healthyeating #triadweightlossclinic #lisachilvers
  • 57
  • 1
Such an important reminder! #wellness #nutrition #lisachilverswellness #selfcare #nourishment
  • 48
  • 1
It's better to travel well than to arrive! #buddah #wellness #travel #lisachilverswellness #lisachilvers
  • 54
  • 1
Never ever apologize for anything that makes you happy. #happiness #inspiration #wellness #lisachilverswellness
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Unexpected kindness is the most powerful, least costly, and most underrated agent of human change - Bob Kerry. #kindness #compassion #inspiration #matrixrepatterning
  • 9
The world is yours to conquer! #motivation #inspiration #matrixrepatterning
  • 11
What if today we were just grateful for everything? Charles M. Schulz. #gratitude #grateful #wellness #matrixrepatterning
  • 18

Sometimes you just need some peace & quiet. #holisticunited #holisticgram #holisticquotes
  • 11

Everything you've ever wanted is on the other side of fear - George Addair. #holisticunited #holisticgram #holisticquotes #fearless
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... or jump to: 2016
People You May Know
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Before you dive into the list, I want to clarify one thing: when I talk about lean people, I'm not referring to the 1% of the population that can eat like a garbage truck and stay lean thanks to superior genes or superpowers.  I'm talking about all of the people who stay lean and fit... see more as a result of consciously making healthy choices on daily basis. So here we go! 
 
7 habits of lean people: 
 
1. They move daily.  





People who are in a great shape and maintain a healthy body composition make movement part of their daily routine. From walking with friends during the week, hiking in the weekends, bike riding, gardening, yoga, stretching, running errands, they find ways to stay busy everyday, not just when they are at the gym. They never spend their whole vacations lying on the beach and sipping on pina coladas. They are snorkeling, paddle boarding, kayaking, scuba diving, you name it. They are also usually the first ones in line to book excursions. 
 
2. They rarely snack.  





Most lean people don't snack. They usually stick to 3 to 4 well rounded meals a day (protein, fats, carbs) . It allows them to have a satisfying meal that keeps them full for hours and keeps their blood sugar leveled. Eating more frequently doesn't burn more calories or provide any extra metabolic benefit. Research shows that the more frequently people eat, the higher their total calorie intake tends to be. 
 
3. They eat protein with every meal.  





I'm pretty sure I don't need to say this but protein consumption has a direct correlation to body composition. You cannot build or maintain lean mass without consuming adequate protein. Additionally protein is very satiating, so you don't need to eat a ton of it to feel full. It doesn't matter whether it's coming from animal or plant sources, just make sure you get a good variety. Meat, poultry, fish, game, shellfish, cottage cheese, greek yogurt, tofu, protein supplements are all high sources of protein. If you are vegan or vegetarian, majority of your protein will be coming from sprouted breads, sprouted beans, legumes, vegetables, and plant-based protein supplements. 
 
4. They prioritize sleep and manage their stress levels. 





Lean people know the value of a good night sleep and taking days off when necessary. Getting at least 7 hours of uninterrupted sleep plays a crucial role in one's health. They also actively engage in stress reducing activities such as meditating, praying, yoga, exercising, reading, listening to music, walking outside, working on your hobby. Oh, and they also take naps! 
 
5. They drink mostly calorie-free liquids.  





Besides an occasional glass of wine or beer, healthy people stick to calorie-free drinks such as water, seltzer, unsweetened teas and black coffee.
A lot of my clients when they first come to see me don't even realize how much calories they are consuming in liquid form (sometimes it's is as much as 50%). Coffee with cream and sugar at home, latte from Starbucks after a workout, ice tea with lunch, another cup of coffee in the afternoon, frozen margarita with dinner - those calories quickly add up without providing you with neither satiety nor nutrition. 
 
6. They eat vegetables (and fruit) everyday.    





They sincerely look forward to having their veggies and make an effort to incorporate them into every meal. They often experiment with different cooking and prep methods. They often start their own gardens to grow organic produce. 
 
7. They only eat when hungry. 





This is a major habit lean people have in common - they never eat when they are not hungry. Lean people often eat less, not more, in stressful situations. They don't reach for food to feel better or out of boredom. They use food as fuel, not a comforter. 
 
 
If you are trying to improve your diet and/or lose weight, give me a shout - let's look at your daily habits and see where we can create a deficit so you can start living a healthier life and learning how to maintain it. 
 
If you are looking for a gym in the area - Train 2 Xcel is a place to be. Fun, supportive, results and client-driven. You will be part of the family.
 
Don't take my word for it, check out their amazing reviews on google (type train2xcel) or on their Facebook page. 
 
If you want to find out how I work - read my client's testimonies and check out my reviews on Facebook find out more about what I do. 
  • 257
  • 1
No matter which boat you are in right now: trying to improve your health and/or  body composition, or trying to maintain it, this quick guide can be very helpful.
The one thing you can absolutely control at any point in time is your own behavior. Every time you eat or drink something you make... see more a conscious decision to do so.  
I'm not saying it's easy to resist temptations and urges but with the right practice assertiveness can become as effortless as eating that second (or third) donut.  
 So here's a list of potential high-risk situations and how to make them work for you: 
1. Getting ice cream with your family.  





Order kids size ice cream in a cup. No cone. Fresh fruit toppings instead of the sprinkles. 
 
 
2. Going to a BBQ at a friend's house who always serves tons of alcohol, and non-nutritious foods. 





Alcohol: ahead of time decide how many drinks you are going to have and stick to it. Have a tall glass of water between each drink. 
Food: have something to eat before you leave so you are not hungry when you arrive, and bring your own healthy dish to share with everybody. 
 
3. Going out to eat.  





Look up the menu online and decide what you will order before you go. Don't accept the restaurant menu, it will only tempt you to change your mind. 
Also, if you are worried that your portion may be too big, share it with your friend/spouse, or ask a waiter for a to go box when you order your meal, so that you can pack up half to take home before you even start eating. 
I have clients who plan their lunches based on the leftovers from the times they eat out. 
 
4. You are at a party and the cake is calling your name. 





Take a few bites, and if that still doesn't satisfy you and you want to keep eating more (you know you will regret that later), quickly sprinkle some salt or pepper over it to ruin the taste or grab a chewing gum and stick it in your mouth. Chewing gum or carrying a breath freshener also works when somebody brings sweets to the office that are hard to resist. 
 
5. You are going away for a special celebratory weekend with your spouse. 





You both love food and good wine, however remember why you are going away. It's about celebrating your love to one another and relaxing together, not about food. 
 
6. Home alone with nothing to do. 





Get out of the kitchen or any other room you would be tempted to hang out in and eat (for me that's my family room). Go to your bedroom and read. Take a bath. Call a friend. Go for a walk. Pick one relaxing and distracting activity that will leave you refreshed and happy rather than too full and regretful. If watching TV is a way you destress - make sure your hands stay busy while you watch - pet your dog, roll quarters, knit or do puzzles. 
 
7. You come home from work hungry and snack (on chips, pretzels, popcorn, cheese, etc.) a lot while cooking, then you are not hungry for dinner (but you still finish your plate).  





I do this fairly often myself.
Most people get hit with hunger around 3pm - if that's you, have a protein-oriented snack with vegetables/fruit such as greek yogurt w/berries, 1/2 protein bar, protein shake, a couple of hard boiled eggs, turkey roll ups, etc.
If that doesn't do the trick and you are still hungry when you get home and feel like snacking while cooking always keep sliced up vegetables in the fridge that you can dip in hummus or eat raw. 
  
8. You get stressed out and you find yourself grazing through the fridge or opening another bottle of wine (or both). 





STOP acronym is a quick way to remember the steps to calm down when you are feeling stressed out and out of control. 
 
STOP. 
TAKE A BREATH or two. 
OBSERVE your feeling and your thoughts. 
PROCEED with intention, choosing what you will say or do next. 
 
Be mindful about this. You have full power over your thoughts, and know that your own thoughts affect your emotions, not the other way round.
Control your thoughts and you will be able to control the behavior that is driven by your emotions. 
This process takes time and practice, practice, practice. Give it a try next time you are caught off guard. 
 
If you are trying to improve your diet and/or lose weight, give me a shout - let's look at your daily habits and see where we can create a deficit so you can start living a healthier life and learning how to maintain it.
  • 2

Don't forget to #breathe. #holisticunited #holisticgram #holisticquotes
  • 37
  • 1

Be purposeful in your actions. Be mindful to keep your behaviour in alignment with your goals. Remember, you can refine, improve, and enhance yourself; all other control is illusory - Dr. Steve Maraboli. #holisticunited #holisticgram #holisticquotes
  • 13
  • 1

Don't compare yourself to others. There's no comparison between the sun & the moon. They shine when it's their time. #holisticunited #holisticgram #holisticquotes
  • 13
  • 1
It's simple. Eat better, feel better! #nutrition #health #healthyliving #triadweightlossclinic
  • 14
  • 1
Tired? Don't give up. Just keep going after it!#motivation #inspiration #health #fitness #triadweightlossclinic
  • 46
  • 1
Simple, but powerful! Live healthy! #health #healthyliving #healthyeating #triadweightlossclinic #lisachilvers
  • 57
  • 1
Such an important reminder! #wellness #nutrition #lisachilverswellness #selfcare #nourishment
  • 48
  • 1
It's better to travel well than to arrive! #buddah #wellness #travel #lisachilverswellness #lisachilvers
  • 54
  • 1
Never ever apologize for anything that makes you happy. #happiness #inspiration #wellness #lisachilverswellness
  • 18
  • 1
Unexpected kindness is the most powerful, least costly, and most underrated agent of human change - Bob Kerry. #kindness #compassion #inspiration #matrixrepatterning
  • 9
The world is yours to conquer! #motivation #inspiration #matrixrepatterning
  • 11
What if today we were just grateful for everything? Charles M. Schulz. #gratitude #grateful #wellness #matrixrepatterning
  • 18

Sometimes you just need some peace & quiet. #holisticunited #holisticgram #holisticquotes
  • 11

Everything you've ever wanted is on the other side of fear - George Addair. #holisticunited #holisticgram #holisticquotes #fearless
  • 51
  • 1
  • 28
  • 1
  • 11
  • 1
  • 13
  • 1
  • 14
  • 1
... or jump to: 2016